Glute Bridge
Muscles worked: Glutes (assisted by hamstrings).
How to do it
- Lie flat on the floor on your back with the hands by your side and your knees bent.
- Pushing mainly with your heels, lift your hips off the floor while keeping your back straight.
- Slowly go back to the starting position as you breathe in.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Heels close to the hips
- Squeeze to a flat line, one-second hold
Logging it
IronPack suggests working in the 12 to 20 rep range, progressing in 1 kg jumps when you own the top of the range. Bodyweight movement: log added weight only, and your records account for your logged bodyweight. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Sumo Deadlift - glutes, quads
- Trap Bar Deadlift - quads, glutes
- Back Extension - glutes
Track the glute bridge properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StorePhotos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.